Health

7 Day Healthy Meal Plan (Dec 14-20)

sent December 12, 2020 by Gina

A free 7-day flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. All recipes contain calories and updated WW Smart Points.

7 Day Healthy Meal Plan

Why should everyone have a meal plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead will help you stick to your goals!

About the menu

If you're new to my meal plans, I've shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) that are meant to be a guide and give you plenty of wiggle room for you to add more groceries, coffee , Drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by course in the index. You should aim for around 1500 calories * per day.

There is also a concise, organized shopping list that makes grocery shopping so much easier and less stressful. Save money and time. You'll eat out less, waste less food, and have everything you need to hand to keep up with what's happening.

If you're on Facebook join my . Facebook community, where everyone is sharing photos of the recipes they make. Here you can sign up. I love all the ideas that everyone is sharing! If you'd like to be added to the email list, sign up here so you don't miss a meal!

If you don't have the . meal planner, now is a good time to organize one for 2020! There was a misprint last year, but now it's perfect! You can order it here!

THE DETAILS:

Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes have enough leftovers for two nights or lunch the next day. While we firmly believe that there is no one size fits all menu, we've done our best to develop something that would appeal to a wide range of people. Everything is Weight Watchers friendly. I've included the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them as inspiration!

The grocery list is comprehensive and contains everything you need to make all of the meals on the plan. I've even included brand recommendations for products that I love and use often. Check your cabinets as you will find that I use a lot of spices frequently so you may already have a lot of them.

And last but not least, this meal plan is flexible and realistic. There are much Wiggle room for cocktails, healthy snacks, dessert and dinner. And if necessary, there are a few things you can move to make it work with your schedule. Please let me know if you are using these plans. This helps me decide whether to keep sharing them.

MONDAY (14.12.)
B: Cinnamon, apple and yogurt bowls (6B 9G 6P)
L: Cobb salad in a jar with buttermilk ranch * (5B 9G 5P)
D: Heathers Buddha Bowl (7B 10G 4P)

Total: WW points 18B 28G 15P, calories 1,023 **

TUESDAY (15.12.)
B: Cinnamon, apple and yogurt bowls (6B 9G 6P)
L: Cobb Salad in a Buttermilk Ranch Jar (5B 9G 5P)
D: Turkey taco spaghetti squash boats (4B 4G 4P) with 2 ounces avocado (3B 3G 3P)
Total: WW points 18B 25G 18P, calories 960 **

WEDNESDAY (16.12.)
B: 2 scrambled eggs (0B 4G 0P), 1 slice of whole grain bread (2B 2G 2P) and 1 cup of grapes (0B 0G 0P)
L: LEFTOVER Turkey Taco Spaghetti Squash Boats (4B 4G 4P) with 2oz Avocado (3B 3G 3P)
D: Chicken and broccoli pan (3B 6G 3P) with ¾ cup of brown rice (5B 5G 0P)
Total: WW points 17B 24G 12P, calories 1,040 **

THURSDAY (December 17th)
B: Overnight oats in a glass (5B 5G 3P)
L: Soba Noodle Veggie Stir-Fry (11B 13G 6P)
D: Spicy sausage and Brussels sprouts foil packages (6B 6G 6P)

Total: WW points 22B 24G 15P, calories 1,009 **

FRIDAY (December 18th)
B: Overnight oats in a glass (5B 5G 3P)
L: BLT with avocado (9B 9G 9P) and an apple (0B 0G 0P)
D: Angel hair with prawns and asparagus (8B 8G 8P) with a green salad # (1B 1G 1P)
Total: WW points 23B 23G 21P, calories 1,057 **

SATURDAY (19.12.)
B: Lemon and cranberry scones (7B 8G 7P) with a clementine (0B 0G 0P)
L: Turkey pumpkin chilli with white beans (0B 4G 0P) with 1 tablespoon of lightly sour cream (1B 1G 1P)
D: ORDER!

Total: WW points 8B 13G 8P, calories 521 **

SUNDAY (December 20th)
B: LEFTOVER Lemon Cranberry Scones (7B 8G 7P) with a Clementine (0B 0G 0P)
L: LEFTOVER Turkey Pumpkin Chili with White Beans (0B 4G 0P) with 1 tablespoon of lightly sour cream (1B 1G 1P)
D: Pork chops with mushrooms and shallots (6B 5G 5P) and mashed potatoes (5B 5G 2P) and roasted radishes with onions (1B 1G 1P)

Total: WW points 20B 24G 16P, calories 981 **

* Prepare for Sunday evening if desired.
** This is just a guide, women should aim for around 1500 calories per day. Here is a helpful calculator that you can use to estimate your calorie needs. I've left a lot of leeway for you to add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.

# Green salad contains 6 cups of mixed vegetables, 2 spring onions, ½ cup each: halved cherry tomatoes, cucumber, and carrots
¼ cup light vinaigrette.

7-day healthy meal plan (December 14-20)7-day healthy meal plan (December 14-20)

* Google Doc

Print shopping list

Shopping List

To produce

  • 2 medium apples (any variety)
  • 1 small banana
  • 4 medium clementines
  • 1 (6 oz) container of fresh blueberries
  • 2 pounds of red or green seedless grapes
  • 1 medium lemon
  • 3 medium limes
  • 1 medium (6 ounce) and 2 large (7 ounce) Hass avocados
  • 1 medium jalapeño
  • 1 small red pepper
  • 3 small (about 1½ pounds each) spaghetti squash
  • 1 (1 ¾ pound) butternut squash (4½ cups pre-cut)
  • 1 pound of asparagus
  • 1 small cucumber
  • 1 medium carrot
  • 1 pound Brussels sprouts
  • 1 ½ pound broccoli florets
  • 2 pounds of russet potatoes
  • 1 pound (2 grapes) of radishes
  • 10 ounces Baby Bella mushrooms (whole or sliced)
  • 1 small garlic
  • 1 ¼ pound shallots
  • 1 (2 inch) piece of fresh ginger
  • 1 large spring onion
  • 1 large head of romaine lettuce
  • 1 (5 ounce) bag / clamshell mixed baby green
  • 1 small bundle of fresh coriander
  • 1 small bunch of fresh Italian parsley
  • 1 small bunch / container of fresh thyme
  • 1 dry pint grape or cherry tomato
  • 8 plum tomatoes
  • 2 ripe tomatoes
  • 3 small yellow onions

Meat, poultry and fish

  • 1 pound large peeled and deveined shrimp
  • 1 pack of bacon in the middle
  • 1 ½ pound boneless and skinless chicken breast
  • 1 pound of 93% lean ground turkey
  • 2 pounds of 99% lean ground turkey
  • 4 pork loin chops (boneless or boneless)
  • ¾ pound of chicken andouille sausage (I like Applegate Farms)

Grains *

  • 1 small bag of dry brown rice (or 5 cups pre-cooked)
  • 1 loaf of thinly sliced ​​wholemeal bread
  • 1 small pack of oatmeal
  • 1 packet of soba noodles
  • 1 package of angel hair noodles
  • 1 small pack of all-purpose or white whole wheat flour

Spices and spices

  • Extra virgin olive oil
  • Rapeseed oil
  • Cooking spray
  • Olive Oil Spray (Or Get A Misto Oil Mister)
  • Kosher salt (I like diamond crystal)
  • Pepper mill (or fresh peppercorns)
  • White pepper (can be placed under black pepper in stir-fry if desired)
  • cinnamon
  • nutmeg
  • Light mayonnaise
  • Garlic powder
  • Onion powder
  • Dried parsley
  • Dried basil
  • cumin
  • Chili powder
  • paprika
  • oregano
  • sesame oil
  • Sesame seeds
  • Mirin
  • Reduced Sodium Soy Sauce *
  • Coconut amino acids (can add 1 tablespoon of soy sauce to soba noodles if desired)
  • NuNaturals Liquid Vanilla Stevia (or your favorite sweetener)
  • Ground ginger
  • sriracha sauce
  • herbs of Provence
  • Crushed red pepper flakes
  • Light vinaigrette dressing
  • Vanilla extract
  • Bay leaves
  • Dijon mustard

Dairy & Miscellaneous Chilled Items

  • 1 pint of low-fat buttermilk
  • 1 dozen large eggs
  • 1 small box of butter
  • 1 small tub of whipped butter (can, if desired, add regular butter to mashed potatoes)
  • 1 small pack of Gorgonzola or blue cheese
  • 1 (8 ounce) pack of low-fat, shredded Mexican cheese mix
  • 1 (8 ounce) container of unsweetened almond milk (or milk of your choice)
  • 1 (32 ounce) container of nonfat yogurt
  • 1 (16 ounce) container of light sour cream

Potted and shaken

  • 2 (15 ounce) cans of northern white or navy beans
  • 1 (15 ounce) can pumpkin puree
  • 1 (4.5 ounce) can chop green chili peppers
  • 1 (32 ounce) carton of reduced or low sodium chicken broth
  • 1 (8 oz) can of tomato sauce
  • 1 small glass of creamy peanut or almond butter

Other dry goods

  • 1 packet of granulated sugar
  • 1 small pack of raw sugar (1 ½ tablespoon of granulated sugar can be placed under the yogurt bowl if desired)
  • Cornstarch
  • baking powder
  • 1 small pack of golden raisins (if you buy from the large container, you need 1 tablespoon)
  • 1 small pack of dried cranberries or cherries (if you buy from the large container, you need ¾ cup)
  • 1 small pack of chia seeds (if you buy from the large container, you will need 1 tablespoon)
  • 1 packet of chopped pecans
  • 1 bottle of white wine (like Sauvignon Blanc)

Non-food items

* You can buy gluten-free if you wish

Print shopping list

sent December 12, 2020 by Gina

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